Pilates has become one of my favorite workouts over the past few years, just like it has for many other women my age. Going to the studio twice a week with my thick yoga mat has kept me strong, flexible, and happy.
I do my strength training and cycling workouts at home, but I don’t do Pilates very often at home. This month, though, my schedule is even busier than usual, so I haven’t had much choice but to do Pilates at home for just 10 minutes a day schedule.
I write a lot about how much or how little exercise we need to do to see changes in our bodies. I thought that doing Pilates for just 10 minutes a day would make a difference. After all, consistency is often more important than intensity.
The good things that come from doing Pilates for 10 minutes every day
1. Stronger core muscles
Pilates is the only exercise that works my core as well as it does. Since having three kids, my stomach muscles have never been the same, so my stomach is a top priority. I also have pain in my lower back, which is why I’m working to keep my core muscles strong as I get older. I don’t want this pain to get worse.
I always spent a few minutes waking up my core before each workout. There are so many ways to do this in Pilates that it’s not hard. The Hundred, the bird-dog exercise, the dead bug, the plank variations, and the teaser are some of my favorites.
Georgia Weibel, a Pilates instructor and the founder of Sync With Georgia, says that one of the best things about doing just 10 minutes of Pilates is that it will help you get stronger in your core, which will help you in your daily life, like “walking, lifting, shopping, or sitting at a desk.”
2. Better posture
A lot of us sit at our desks for hours at a time, hunched over, and don’t move our bodies enough. Georgia says that one good thing about a short Pilates workout is that “within a week or two, you’ll feel taller and less tense across your shoulders and neck.” When you work on your core, your back and stomach muscles get stronger, which helps your posture and eases any aches and pains you may be having.
Georgia also says that “on a deeper level, daily low-impact movement improves circulation and lymphatic flow, which can help with that heavy, sluggish feeling that many women get when they are stressed or sitting for a long time.”
3. Good for your mental health
The more something makes you feel good, inside and out, the more you want to do it. This is what happened to me with this Pilates challenge. Three days later, my husband said, “You look very happy lying there,” and he was right. I was happy. I was taking care of myself, getting stronger, and moving my body. Georgia says that even a “small but meaningful commitment to yourself” will help you feel more confident and trust yourself more.
I love Pilates because the more I do it and the stronger I get, the more I have to focus on what I’m doing. The moves have gotten harder, which means my brain can’t think about other things that stress me out. This is a great time to turn off my brain.
Emma Mahama, who owns the Everybody Reformer studios in London and teaches Pilates, says, “It also builds quiet confidence.” You walk and move differently as you get stronger and more in touch with your body. This physical strength often leads to mental strength as well.
4. It doesn’t get boring.
I’ve never been bored doing Pilates, but some days an hour-long class is harder than others, and I know I couldn’t do one every day. You can easily change things up every day when you only do Pilates for 10 minutes. You usually want more and don’t look at the clock.
There were a few days when I was more tired, so I changed the moves to fit how my body was feeling. On days when I wasn’t feeling well, I would do slower moves like clams and glute bridges. I did strength-based moves like squats with my weights on some days. Georgia says, “Movement becomes much more natural and long-lasting when women realize that their energy changes throughout the month.”
I also used the Peloton app to change things up even more. It has a lot of 10-minute classes, which makes it one of the best Pilates apps. There are other apps and YouTube channels that offer similar classes and a wider range of options.
Apps for Pilates that have 10-minute workouts
Peloton
Look at Peloton
You might know Peloton for its cycling or running workouts, but the apps (which work on any device) have a lot more to offer. For example, they have hundreds of Pilates workouts you can do at home, with or without equipment. All of them are taught by the same expert teachers who teach on the bike.
YogaGo
This yoga and Pilates workout app has sessions that last from 10 minutes to half an hour and include a wide range of Pilates exercises, such as wall Pilates. You can also make your own workout that is tailored to your needs.
Pilates Anytime
You can do mat and Reformer Pilates sessions at home or in the studio with Pilates Anytime. All of the videos are short, easy to understand, and good for all levels, so you can finish a class in 10 minutes or less.
5. More motivation
Adding movement to your daily routine, even for just 10 minutes, will help you feel more energetic. This will then affect other parts of your life as well. After I work out or go for a walk, I always feel good about myself, and the endorphins keep me going for the next few hours. This often makes me work harder, eat better, or just have more fun during the day!
Seeing changes in my body from working out regularly also kept me going.
Emma says, “Ten minutes lets you focus on the basics, like breathing, alignment, and using the right muscles, without feeling overwhelmed. Consistency is what really makes a difference.”
6. It’s still a hard workout.
I might have made it sound like doing Pilates for 10 minutes every day is an easy choice. I could feel every second of the 10 minutes on the mat, even though it wasn’t a 50-minute Reformer burner or one of my nonstop mat classes.
I wanted to make the most of every minute, so on days when I had more energy, I used hand weights to make my squats and bird-dog exercises harder. When I worked on my leg and glute exercises, I also used a set of resistance bands.
Emma says that using equipment like this can help you get more out of your practice. “It adds variety and a gradual challenge while still letting you keep your movements controlled and accurate.” You don’t need a lot of expensive equipment to see results. A mat and a few small props can be a great, cheap way to improve your practice.
What I learned from doing Pilates for 10 minutes every day
First of all, I loved doing Pilates for 10 minutes every day. Like you never regret working out, I never felt worse after my time on the mat. I actually did more than 10 minutes a few times because I was in the zone and the time flew by. I would feel better, taller, and happier when I got back to my desk. My hips weren’t as tight, and my core was stronger.
Variety is important, as I said above. Adding in equipment when I had more energy helped me stay motivated, but it wasn’t necessary. You only need a mat and ten minutes to move. You probably don’t need a workout app to pass the time if you’ve been doing Pilates for a long time, like I have. But if you want to work on a certain body part or get some ideas from a pro, these apps can be very helpful.
If you’re just starting out with Pilates, ten minutes a day is a good place to start.
Is 10 minutes of Pilates enough?
Yes, for sure. I saw changes after doing Pilates for 10 minutes every day. The benefits for my mind and posture came within days, and I think I would see more in weeks. Experts all agree. Georgia says, “For a lot of women, especially those in their 30s and older, shorter daily movement can be more sustainable than longer, high-stress workouts.”It helps the nervous system and keeps cortisol levels more stable. It also builds strength in a way that feels good instead of tiring. She says, “That consistency really adds up over time.”
It’s easy to change up your workouts if you only do them for 10 minutes a day. Emma suggests trying longer classes, either online or in person. “Ideally, I’d suggest 20 to 45 minutes when you can,” she says. “That way, you can work through your whole body and challenge yourself in different ways.”
“Different teachers bring different energy, cues, and ways of programming, which can make an exercise feel very different.” It keeps you learning, keeps you on your toes, and keeps you from going into autopilot. I suggest that you keep being curious about it, try different versions, add small props, and change the speed. The best thing about Pilates is that it can change with you.
